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1/19
Skied at Vail on Tuesday and Keystone yesterday. Took today off because I woke up with a sore throat and killer headache. Feel a lot better now so will be back on the slopes tomorrow.

Interesting conversation about "fuel" for endurance events. There is a fellow named Phil Maffetone who writes a lot about training your body to burn fat for fuel. His premise is that we all have a lot more energy available stored as fat than we do glycogen. A serious triathlete I know told me that about half the folks in his triathlon club in Calgary are proponents of Maffetone's approach and the other half think it is witchcraft. :rofl: [url]https://philmaffetone.com[/url] (WFS) After reading his material and other writings about eating a lower carb diet, I've started eating that way and have noticed I don't bonk anymore on long bicycle rides. (and I dropped about 10 pounds and 3" off my waist)

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Cliff, I'm a BIG fan of the Tons of Beer & Pizza fuel up as well!! Good to have on that Ark! :rofl: Nice PR's on those Pin lifts! I'll have to try these.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pull-ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-5-5-5-5 Back Squats

135#(5)-185#(5)-205#(5)-225(5)-245(5)

Then...

10 min AMRAP:
10 Med Ball Clean 10 ft Wall Balls, 20#
10 jump (step) over the box, 24"
10 Pushups

4 Rounds

[I]I could really feel my right knee on the step up over the boxes.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
Deadlift:
5 @ 225#
3 @ 255#
5 @ 285/275#

[I]I put the wrong weights on the last set. Something wasn't right, so I bagged it! :shrug:[/I]

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atta boy alden....don't let a little sickness get in the way of a good time skiing....i will check that website out....i have had very good luck with the zone/paleoish diet thing....well at least if my belt holes are any indication...:rofl:

bill....those dang box step overs will get you every time...

tonight....after a very frustrating day at work.....10,000 m. row...worked on technique, set the pace boat for 2:20 which i dropped after the first 3 or so minutes....and just spent the time messing around with stroke count ect...finished at 43:55......took the wife out for beer and pizza cause she had a similar day.....but she had salad :D

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Nutrition is interesting...many styles work, maybe the most important is to be consistent and avoid bad fats and sugars...hmm and wheat and milkproducts to some degree..
Top crosfitter Rob Orlando has a interesting nutrition video in youtube, have you seen it? [url]https://youtu.be/wRN3V3dxYwI[/url]

Today:
Crosstrainer 10min (101kcal)
SumoDeadliftHighPull with barbell (first time ever with barbell)
10 reps: barbell,30kg,40kg (88lbs),50kg (110lbs) 6x60kg (132lbs)
Stiff leg/romanian deadlift:
5x60kg, 5x100kg (220lbs)
15sets 2/140kg (308lbs) with exatly 1min rest between sets.
Lying leg raise 2x15 reps
Plank , slowly count to 20
Seated row with rope (as a reardelt exercise)
10 reps: 25kg,35kg,45kg

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Jan, Total firebreather on those Sumo Deads and the regular DLs!

Cliff, Beer and pizza sounds great after a row like that!

Alden, Hope you're feeling better!

[B]WU:[/B]
1 mi run (outside!)
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 chin ups with a 30 second rest between sets
10 Burpees (Yay! Burpees)
10 handstand knee flexes

[B]WOD:[/B]
15 min AMRAP:

30 sec L-sit hold
30 sec chin over bar hold
30 sec bottom of squat hold

4 rounds + ~7 sec L-sit hold

[B]Evening:[/B]
1 mi dogwalk

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great lifting jan

nice wod as well bill

showed up at the gym a couple minutes behind schedual...one of the other powerlifters was already warming up and i asked him if he was squatting tonight....he says..."na...the wod looks easier than ours you should join me"

with out thinking i say "sure" and start warming up just kind of following what others are doing and still not having looked at the white board....coach calls us to the board and that was the first time i had seen it.....tabata "something else"

8 rounds 20 seconds on 10 off

ring row
25lb dbell bench
sit up
squats

264 reps

i am sticking with the powerlifting side of things...:rofl:

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Cliff, look what happens when you try something different!! :rofl: Nice Tabata there.

8 Pull ups

Deadlift:
5 @ 225#
3 @ 255#
8 @ 285#
5x8 @ 150#

10 Burpees (YAY! BURPEES!!)

[I]This was a redo of Thursday's evening WOD. This time I got the weights right and it felt much better.[/I]

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yesterday was a bit of a write off....just tired and low energy....had a great afternoon nap though :D

nice redo there bill....amazing what happens when you get the weights right eh?

this morning

speed bench 3 x 9 red band speed bench 105 lbs 3-n, 3-m, 3-w

mega bow bench 3 x 6 145

ring row 3 x 10

w. mag grip 4 x 12 45lb bent row

100 red band pull apts

hour of chopping ice from the back deck and side walk, dog walk and then football.....go packers and steelers......

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Yeah Cliff, lopsided lifting is tough! :rofl: Nice Bench work!

1 mi dogwalk

10 Pullups

10 1.5 Pood KBS

Shoulder Press:
5 @ 90#
3 @ 105#
6 @ 115#
5x10 @ 60#

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Hey Gents- Great work as usual. Have not been able to post for the past week of so due to "life events". My father-in-law passed last week, he made it to 91 so a good life for him although his body has been failing him the past few years. Mind Strong. My wife is managing, she was at his side with her 7 other brother/sisters and grandkids. So he did not die alone which he feared. Also been very busy working with my brothers and sister moving my mom and her horsed about 150 miles north of me. I've missed a week+ of X-Fit, but have had tons of functional movement!!

1/12/2016 Thursday
Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1/13/2016
Back Squat
(70%/3)3

Big Clean Complex
3-4 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Conditioning
EMOMx15:
Min 1: 50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

This was great work-out!!

1/18/2016- Yoga nite 4th go.
I'll be back at it next week. Keep up the great work!!!:pepper: